How anxiety and depression are related

Anxiety and depression are two very common mental health conditions. Recent data shows that approximately 19.1% of U.S. adults have an anxiety disorder and 8.3% of U.S. adults had a major depressive episode in the past year. These conditions are also frequently co-occurring. About 60% of people with depression will experience an anxiety disorder at the same time, and vice versa. 

Living with co-occurring mental health conditions can be confusing. Sometimes it can be hard to tell whether your symptoms are the result of one condition or another, and this can make it difficult to understand your experience. 

We don’t yet fully understand all the reasons why anxiety and depression go hand in hand for so many people. But whether you’re living with depression, anxiety, or both, you can balance your mood, manage your worries, and improve your quality of life with the right support. 

Symptoms of anxiety and depression

Anxiety and depression are two distinct mental health conditions that have their own unique diagnostic criteria. Depression is a condition that causes significant mood impairment. It can make you feel sad, hopeless, and irritable. You might lose interest in the things you used to enjoy. Anxiety disorders create chronic, uncontrollable panic or worry that doesn’t align with the situation at hand. 

Left untreated, anxiety and depression can create significant interruptions in your day-to-day life. These conditions can also lead to social isolation and increase your risk for a variety of health complications. Because of these similarities, it can be hard to tell whether you’re experiencing anxiety, depression, or both. 

Is anxiety a symptom of depression?

A person can feel anxious due to their depressive symptoms, and vice versa. For example, if your depression has made it hard for you to keep up with your assignments at work, you might feel anxious about how your boss might respond. However, this won’t necessarily mean that you’d meet the diagnostic criteria for a co-occurring anxiety disorder. 

Similarly, a person could feel depressed about having an anxiety disorder. For example, perhaps your anxiety disorder has kept you from your usual social activities. Since you’re spending more time alone, you might feel depressed because you miss feeling close to your friends. But this doesn’t mean that you also have clinical depression.

What causes depression and anxiety?

Given that depression and anxiety co-occur so frequently, you might be wondering whether one can cause the other. Researchers have examined this and found that anxiety might be more likely to precede the onset of depression. 

In addition, you might be more at risk for developing co-occurring depression and anxiety if you have any of the following risk factors.

• Genetics: Having a family history of anxiety, depression, or both
• Environment: Experiencing chronic stress and/or childhood trauma caused by abuse, neglect, or parenting style
• Biology: Having imalances or differences in the parts of the brain that govern emotional regulation, executive function, and cognitive control
• Personality: Being a person who tends to view the world in an overly negative light (neuroticism)

Six tips for coping with anxiety and depression

If you’re living with depression and anxiety, one of the best things you can do for yourself is seek professional help. But in addition, there are also some things you can do on your own to help support your mental health.

1. Create a healthy routine. Try to get into the habit of eating regular meals, exercising, and getting adequate rest. Taking care of your body can help you manage symptoms of depression and anxiety.
2. Monitor your substance use. Drinking alcohol can exacerbate depressive symptoms, and stimulants like caffeine can make your anxiety symptoms worse.
3. Strengthen your support network. Conditions like depression and anxiety can make you feel isolated. But spending time with friends and family can help you feel more supported and less alone.
4. Make small changes. Depression and anxiety can make even the simplest tasks feel like an uphill battle. But you don’t need to try to overhaul your habits all at once to feel better. Look for opportunities to make small but meaningful shifts in a positive direction.
5. Join a group. There are a variety of support groups you can join either in person or online to connect with other people who understand what it’s like to live with depression, anxiety, or both.
6. Practice mindfulness. Mindfulness can help you manage symptoms of anxiety and depression. Start by pausing to notice what’s happening inside yourself and in your environment. Take a deep breath, focus on your senses, and accept whatever comes up without judgment.

Professional help for depression and anxiety 

One of the most effective treatments for co-occurring depression and anxiety is something called transdiagnostic cognitive behavioral therapy (CBT). Like other forms of CBT, it helps people uncover and replace unhelpful thought and behavior patterns. It also works to reduce the impact of triggers and help people learn healthy coping strategies for managing stress.

Transdiagnostic CBT is especially helpful for co-occurring conditions because it’s modified to provide one single treatment for a variety of concerns. 

In addition to therapy, medication may be used to treat co-occurring depression and anxiety. There are pros and cons to this approach. Discuss whether this is the right option for you with your provider.

Find care with Rula

Living with co-occuring conditions can feel like an emotional tug of war, especially if you’re unsure where your symptoms are coming from. But if you think you might be living with depression, anxiety, or both, know that you don’t need to figure out your diagnosis to ask for help. 

At Rula, we partner with therapists who specialize in treating co-occurring conditions of all kinds. So when you need access to convenient, affordable mental health care, check out our therapist-matching program. In just a few minutes, you can sift through your options, select a provider who takes your insurance, and schedule your first appointment for as early as this week.

Find care with Rula